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CURRENT TRAINING SPLIT (JULY)
SUNDAY: Leg Day
* Squats (4 sets w/ last set to failure or 6-9 rep max).
* RDL BB or DB (4 sets)
* Lunges (usually body weight, 10 reps each leg).
* 30 minutes cardio: Elv Treadmill, fat burn zone.
MONDAY: Shoulders
* BB or DB overhead press or military.
* Lateral raise
* Mix of shrugs OR front raise OR BB upright rows
* 30 minutes of cardio: Elv Treadmill, fat burn zone.
TUESDAY: BACK & BI'S (PULL DAY)
* ABS
* Pull ups (assisted) OR lat pull down
* Rows (BB or DB or narrow grip t-bar_
* Deadlifts
WEDNESDAY:
* Cardio: 40-60 minutes, fat burn zone.
THURSDAY:
* REST
FRIDAY: CHEST & TRI'S (PUSH DAY)
* ABS
* BB Bench or DB Press
* Incline press
* Flys
* Pull downs
* Tri extensions
* 30 minutes of cardio: Elv Treadmill, fat burn zone.
SATURDAY:
* Cardio: 40-60 minutes, fat burn zone.
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2102 kcal
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Fett: 50,62g | Prot: 196,41g | Kolh.: 167,05g.
Frukost: One Bar Maple Glazed Doughnut, Raspberries, Banana, Coffee with Milk and Sugar, Siggi's Icelandic Style Skyr Non-fat Yogurt - Vanilla. Lunch: Siggi's Icelandic Style Skyr Non-fat Yogurt - Vanilla, The Fresh Market Diced Sweet Potatoes, Cooked Salmon. Middag: Caesar Salad with Romaine, Cooked Salmon, Johnnie Walker Black Label Scotch Whisky. Snacks/Annat: Hard-Boiled Egg, Egg White, Ratio Protein Yogurt, Honeycrisp Apples, Raspberries , Ratio Protein Yogurt. mer...
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2409 kcal
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Träning:
Styrketräning - 1 timme, Vila - 15 timmar, Sömn - 8 timmar. mer...
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